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2013-10-01 12:44 PM

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Subject: Weight Training!

No, I don't think it's going to make me any faster in any discipline but I'm looking for something to do a couple days a week and it should help me lean out more as well.  I need to make it a point to get in the gym anyway to rehab this shoulder so might as well make it a bit of a go.  Looking for something that is functional and doesn't require loads of free weights.   I have access to a freemotion machine, DBs up to 50lbs, kettle bells, medicine balls, pilates machines and that's about all.  I'm intrigued by Alberto Salazar's stuff he putts Rupp and the boys through but can't seem to find a detailed plan.  Give me your suggestions.

 

And shut up about CF...it isn't happening!



2013-10-01 12:52 PM
in reply to: thebigb

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Subject: RE: Weight Training!
Overhead squats, Clean & Presses, Push Ups, Deadlifts, Pullups,

all you need for all of that is the dumbells and a pull up bar.
2013-10-01 12:53 PM
in reply to: thebigb

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Subject: RE: Weight Training!

Apparently, you would be better off just eating more.  The motion of putting food to your lips burns as many calories and gives you as much strength gain as you would get from walking up a flight of stairs...............or something. Laughing

 

2013-10-01 12:58 PM
in reply to: Left Brain

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Subject: RE: Weight Training!
Originally posted by Left Brain

Apparently, you would be better off just eating more.  The motion of putting food to your lips burns as many calories and gives you as much strength gain as you would get from walking up a flight of stairs...............or something. Laughing

 

Ahahahaha.  Brilliant!  

2013-10-01 1:04 PM
in reply to: thebigb

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Subject: RE: Weight Training!

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

2013-10-01 1:06 PM
in reply to: thebigb

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Subject: RE: Weight Training!


2013-10-01 1:22 PM
in reply to: cgregg

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Subject: RE: Weight Training!
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

This is looking doable.  Already doing planks, med ball twists, crunches multiple times a week so I can toss more of these in to the mix.  Mix in some of Salazars stuff like one legged squats, lunges, presses and DL and should be good to go.  

2013-10-01 1:23 PM
in reply to: thebigb

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Subject: RE: Weight Training!
I suggest (depending on your training volume) to say away from muscular endurance sets/reps. If you are training enough right now no volume you do in the weight room can overachieve what you are doing in SBR. Simply put your training volume will trump resistance training via muscular endurance.

I suggest doing strength work 3-6 sets of 4-8 reps around 75-85% of your max. Kettle bells are great for hip-hinge exercise that are directly transferrable to triathlon. Medicine balls are great for strength/power work but not as transferrable, hence you need to be a bit more creative.
2013-10-01 1:39 PM
in reply to: bcagle25

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Subject: RE: Weight Training!
yeah it would just be to supplement everything else and I've never been a big fan of volume in the weight room.  Like I said, I have no delusions of benefit to s/b/r, it's purely vanity reasons
2013-10-01 1:58 PM
in reply to: cgregg

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Subject: RE: Weight Training!
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

2013-10-01 2:50 PM
in reply to: dbrook1

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Subject: RE: Weight Training!
Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)



2013-10-01 3:06 PM
in reply to: 0

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Subject: RE: Weight Training!
Originally posted by cgregg
Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)

Not looking to start a huge argument here, but there is no way to target what fat the body chooses to burn.  Ask your MD, a physical therapist, an exercise specialist (I work with many of these, all certified by the ACSM, many with Masters in rehab/ex phys/kinesiology).  Also, the core muscles are the muscles most used in the body--standing, sitting, twisting, rolling over, sitting up... Essentially everything you do.



Edited by dbrook1 2013-10-01 3:07 PM
2013-10-01 3:14 PM
in reply to: cgregg

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Subject: RE: Weight Training!
Curious to know why you would do a rotational exercise for your core when you move predominately in the sagittal plane? Some are good, but for the most part you want to do exercises that are transferrable to the specific sport. SBR is all done in the sagittal plane.

But yes I agree on one-legged exercises, always start with your weaker side too.
2013-10-01 3:17 PM
in reply to: dbrook1

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Subject: RE: Weight Training!
Originally posted by dbrook1
Originally posted by cgregg
Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)

Not looking to start a huge argument here, but there is no way to target what fat the body chooses to burn.  Ask your MD, a physical therapist, an exercise specialist (I work with many of these, all certified by the ACSM, many with Masters in rehab/ex phys/kinesiology).  Also, the core muscles are the muscles most used in the body--standing, sitting, twisting, rolling over, sitting up... Essentially everything you do.

Many articles on the internet regarding this (admittedly of which many carry no weight).  Here's one that I think most would consider valid:

http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

2013-10-01 3:22 PM
in reply to: cgregg

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St Catharines, Ontario
Subject: RE: Weight Training!
Originally posted by cgregg

Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)




This is an odd argument to qualify as:

1) I know for sure that the ads for "beat those bingo wings - 2 exercises to target your upper arm fat" are absolute garbage. you cannot target burn fat.

2) I have lost 50 pounds this year running and cycling and have super lean legs! But still a little belly. So my own body seems to suggest it has favoured buring 'leg fat'. Which I know does not happen.

The oringial advice to spend the winter sorting core stregth out is good though.
2013-10-01 3:46 PM
in reply to: badmo77a

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Elite
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Cleveland
Subject: RE: Weight Training!
Originally posted by badmo77a
Originally posted by cgregg
Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)

This is an odd argument to qualify as: 1) I know for sure that the ads for "beat those bingo wings - 2 exercises to target your upper arm fat" are absolute garbage. you cannot target burn fat. 2) I have lost 50 pounds this year running and cycling and have super lean legs! But still a little belly. So my own body seems to suggest it has favoured buring 'leg fat'. Which I know does not happen. The oringial advice to spend the winter sorting core stregth out is good though.

 

Perhaps it isn't valid, however, like your experience with your legs, I saw the same thing on my back (upper and lower), the triceps, etc...  areas where I had more fat on the front of me than in back balanced out once I began to get active with lifting and working on equally my strength front to back.  


It's probably a case where the lesser used muscles naturally have less volume as they are more atrophied, so when worked out and "woken up", they expand a bit and thus the relative measurable amount of fat that may or may not have changed appears to be less. 

 

No matter how you stack it up, it looks better, though



2013-10-01 4:07 PM
in reply to: cgregg

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Subject: RE: Weight Training!
Originally posted by cgregg

p>No matter how you stack it up, it looks better, though




I does look better
2013-10-01 4:34 PM
in reply to: badmo77a

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Subject: RE: Weight Training!
2013-10-01 4:58 PM
in reply to: badmo77a

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Subject: RE: Weight Training!
Originally posted by badmo77a
Originally posted by cgregg
Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)

This is an odd argument to qualify as: 1) I know for sure that the ads for "beat those bingo wings - 2 exercises to target your upper arm fat" are absolute garbage. you cannot target burn fat. 2) I have lost 50 pounds this year running and cycling and have super lean legs! But still a little belly. So my own body seems to suggest it has favoured buring 'leg fat'. Which I know does not happen. The oringial advice to spend the winter sorting core stregth out is good though.

Last I'll say as it appears I've hijacked the thread (I apologize).  Is it possible the above bolded statement is because you had more belly to start with?  I lost 25+ lbs last year.  I was 5'9" 177# so not "fat".  Minimal ab work was done yet I lost the majority of the weight from my midsection.  In addition, previous pictures make it clear I lost weight in my face and I can assure you I did no face exercises. Wink

2013-10-01 7:07 PM
in reply to: dbrook1

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Livonia, MI
Subject: RE: Weight Training!
Originally posted by dbrook1
Originally posted by badmo77a
Originally posted by cgregg
Originally posted by dbrook1
Originally posted by cgregg

Beat the snot out of your core.  Do at least one sagittal and one rotational exercise for your core each day to work the abs or lower back, and then the obliques.  Things like weighted incline crunches followed by woodchoppers, or hanging knee raises followed by reverse woodchoppers, inclined medicine ball twists and back extensions, etc....

 

It will help stabilize your core which will help the bike and run a bit, but also it will help burn fat around the midsection and lean you out.

 

One-legged squats and deadlifts, leg extensions and leg curls.... all good for building functional leg strength.

I'd like to point out that you can't "spot" burn fat.  If you could, you would see people that have lost weight from strictly biking with no butt/leg fat but still the original fat everywhere else (for example).

 

not exclusively, no... but I have very little doubt just from my own experiences that the body goes to the fat nearest the muscles being worked, first.  It is also why fat tends to deposit around the muscles used the least (look at love handles, lower abs, etc...)

This is an odd argument to qualify as: 1) I know for sure that the ads for "beat those bingo wings - 2 exercises to target your upper arm fat" are absolute garbage. you cannot target burn fat. 2) I have lost 50 pounds this year running and cycling and have super lean legs! But still a little belly. So my own body seems to suggest it has favoured buring 'leg fat'. Which I know does not happen. The oringial advice to spend the winter sorting core stregth out is good though.

Last I'll say as it appears I've hijacked the thread (I apologize).  Is it possible the above bolded statement is because you had more belly to start with?  I lost 25+ lbs last year.  I was 5'9" 177# so not "fat".  Minimal ab work was done yet I lost the majority of the weight from my midsection.  In addition, previous pictures make it clear I lost weight in my face and I can assure you I did no face exercises. Wink

Gotta back up DBrook.  You cannot spot reduce.  When you weight train, you impact body fat only because more muscle density  (which does not necessarily equate to size or mass) improves the metabolism.  An improved metabolism isn't going to act any differently depending on which muscle or muscles gained the density.

Whether you do it with diet, cardio or improved muscle quality (or a combo of all three), when you burn body fat, you burn it from whatever area your body decides to choose based on genetics.  That's why some people can attain great abs but never quite lean out the butt/thighs; or some people end up with defined legs but a soft middle no matter how balanced their workouts.

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